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1.6 Rose Tattoo

CrossFit Shropshire – CrossFit

Warm-up

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)

A Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand

A Wrist conditioning 1.0 (No Measure)

i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.

ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.

Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.

Strength

1: Board Press (2-2-2-2-2)

S&C Wod

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Or Half Murph

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Assistance

B: Metcon (No Measure)

3 rounds, not for time:

-10x weighted barbell back extensions (AHAP)

-10x medball GHD sit ups (30/20 lb, 10/9′)

Then

2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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